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    Mixed Pairs (1 Male+1 Female) Teams WODs - no individuals
    WODs are NOT locked. Adjustments may still occur.Check back weekly to review until they are locked.

    April 27th WODS
    WOD 1 - DT Synchro & Pulling for a Hero (Jonathan Cragle)

    Inspired by the CrossFit® DT hero workout in honor of USAF SSgt Timothy P. Davis who was killed in action 02/20/2009

  • PART 1: 6-Minute AMRAP

    - 12 Synchro Deadlifts
    - 9 Synchro Hang Cleans
    - 6 Synchro Shoulder-to-Overheads (S20H)

    2:00 Minutes Rest/Transition to Part 2

    PART 2: 2-Minute Time Cap

    - 40 Pull-ups -OR- 60 Ring Rows (Team Choice)
    Total - not each

    Prior to the WOD beginning the team must declare to the judge whether they will be doing pull-ups or ring rows in Part 2. Both athletes must do the same movement.

    Part 1 will begin with a bar for each athlete preloaded. On 3-2-1-Go athletes will perform synchro deadlifts. After the 12th rep athletes will begin hang cleans. After the 9th rep athletes will begin synchro shoulder-to-overheads (S2OH)s. After the 6th rep athletes will lower the bar to the ground and start the next round. This pattern will repeat until time elapses.

    After Part 1 is complete athletes will have two minutes to transition to the pull-up/ring row area.

    For Part 2 one athlete works at a time. Athletes may switch anytime they want with a hand tag.
     

    WOD 1 STANDARDS

    Synchro Deadlifts - This is a traditional deadlift with the hands outside the knees. Hand grip may be any type the Athlete chooses. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Touch and go is allowed. No bouncing. No deadlift straps are allowed.

    Synchro- For the synchronized deadlifts to count, both athletes must be standing with the bar at full extension at the same time.

    Synchro Hang Cleans - After the 12th deadlift hang cleans will be performed. If the barbell was NOT set down by EITHER athlete after the 12th deadlift then athletes will bend at the hips and lower the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with the elbows in front of the bar with the knees and hips extended. If the barbell WAS set down after the 12th deadlift or it's set down at any time by EITHER athlete during hang cleans then both athletes must start with the barbell on the ground and deadlift it to a fully upright, hip-knee-and-arms extended position. THEN athletes will bend at the hips and lower the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with the elbows in front of the bar with the knees and hips extended. A POWER hang clean, not a SQUAT hang clean, is all that's required.

    Synchro- For the synchronized hang cleans to count, both athletes must have the bar in the front rack position with the hips and knees extended, at the same time.

    Synchro S2OH - After the 9th hang clean, if NEITHER athlete lowers the bar below the shoulders, athletes will strict press or push press or push jerk or split jerk the bar above the head with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line. If, after the 9th hang clean OR at any time during S20H, EITHER athlete lowers the bar below the shoulders then both athletes must first set the bar on the ground. Then both athletes must re-establish the front-rack position and continue from the last good rep. Resting with the bar behind the head is not allowed.

    Synchro- For the synchronized S20H to count, both athletes must have the bar fully locked out overhead, with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line, at the same time.

    Pull-ups - Strict or kipping pull-ups are allowed. Butterfly pull-ups are NOT allowed. Pull-ups begin with the Athlete in a dead hang, full arm extension and feet not touching anything. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. The bottom of the chin must go above the bar before descending to full arm extension. At least one palm must be facing AWAY from you. A mixed grip is fine but both palms facing you (chin up) is not allowed.

    Ring Rows - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.

    Bar Variations
      Intermediate Men: 105#
      Intermediate Women: 75#
      Novice/Masters Men: 75#
      Novice/Masters Women: 55#

    Score 1: Reps Part 1
    Score 2: Time to Complete
    (Add 1 sec for each undone rep at the time cap.)

     

  • WOD 2 - Jump'n, Thrust'n & Skip'n

  • 10 Minute AMRAP

    - 1 Box Jump to 1 Thruster
    - 2 Box Jumps to 2 Thrusters
    - 3 Box Jumps to 3 Thrusters

    35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time)

    - 4 Box Jumps to 4 Thrusters
    - 5 Box Jumps to 5 Thrusters
    - 6 Box Jumps to 6 Thrusters

    35 DU -OR- 50 SU (Same style as round 1)

    - 7 Box Jumps to 7 Thrusters
    - 8 Box Jumps to 8 Thrusters
    - 9 Box Jumps to 9 Thrusters

    35 DU -OR- 50 SU (Same style as round 1)

    Continue Adding Reps in This Pattern, With the DU/SU After Each Third Round, Until the Time Expires.

    DU - Double Unders
    SU - Single Unders

    Before the WOD starts the athletes must declare to the judge whether they will BOTH be doing DU or SU. Once that declaration is made athletes must stick with that movement throughout the entire WOD.

    On 3-2-1-Go athlete 1 does 1 box jump (or box step up) and 1 thruster. Athletes tag hands and athlete 2 does 1 box jump and 1 thruster. Athletes tag hands and athlete 1 does 2 box jumps and 2 thrusters... and so on.

    Each time both athletes have completed three rounds, each athlete, one at a time, will perform the prescribed number of DUs or SUs (whichever movement they declared to the judge prior to the WOD starting). Athletes tag hands when the second athlete will start their DU or SU.

    The DU and SU do not count for score, however, the only way to continue to the next three rounds of box jumps and thrusters is through the DU or SU movement.

    WOD 2 STANDARDS

    Box Jumps - Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully extended/open, with both feet on top of the box, while in control. Athletes of any division may jump or step up and down in any combination they choose. (i.e., jump up, step down; step up, jump down etc.) Partners do not have to do the same type of up and down movement (i.e., jump or step).

    Thrusters - This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body. The bar starts on the ground. If the barbell is dropped, it must settle on the ground before the athletes picks it up for the next repetition.

    Double Unders - This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

    Single Unders - This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. As long as the rope continuously moves forward any hop over the rope is fine with each turn. Feet do not have to be together.

    Thruster Variations:
      Intermediate Men: 95#
      Intermediate Women: 65#
      Novice/Masters Men: 65#
      Novice/Masters Women: 45#

    Boxes: 20" All

    Score 3: Total Box Jump/Thruster Reps
    (DU and SU don't count for score)

     

  • WOD 3 - I'd Rather Work Than Rest!

  • 8-Minute Time Cap

    - 27 Row Calories
    - 21 1-Arm Alternating DB Snatch
    - 15 HR Push-ups
    - 9 1-Arm Alternating DB Squat Clean

    1 athlete works at a time. The non-active athlete holds a "front leaning rest" FLR position (i.e., a high plank).

    On 3-2-1-Go athlete 1 starts rowing. Athlete 2 holds the FLR while athlete 1 works. Once athlete 1 achieves 27 calories on the rower, the athletes tag hands and switch. Athlete 2 completes 27 calories, starting from whatever the row monitor says after athlete 1 rows, while athlete 1 holds the FLR. This pattern continues for the remainder of the movements.

    The athlete who is not active must hold a FLR. If any part of the body other than the hands and toes (or knees for Novice women) are on the ground during the FLR the judge will tell the active athlete to stop. This order must be followed if that happens: 1). Active athlete stops, 2). Non-active athlete resumes a proper FLR, 3). Active athlete waits for judge to say "Go" to continue. Athletes must tag hands each time the non-active athlete is about to become the active.

    WOD 3 Standards

    Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Prior to the clock starting the rower will be reset to zero calories. The first athlete to row cannot touch the handle until the MC gives all athletes the GO.

    1-Arm DB Snatch- The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

    At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from the profile. Once the athlete has reached lockout, the repetition will count.

    Hand-release Push-ups- All Athletes except Novice/Masters female:

    A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. With the toes and rest of body on the ground a rep starts by lifting the hands off the floor and pressing the hands to the floor until the elbows are fully extended and only the toes and hands are touching the floor. The hips and shoulders should rise in unison with everything between the ankle and shoulder reasonably in line. The athlete then descends down, maintains the line, lifts the hands off the floor and continues.

    Novice/Masters Women: Athletes may choose to do hand-release push-ups on their knees or the standard, on-toes version. Athletes choosing to do on-knees push-ups must have their knees on the ground at all times. Otherwise the standard is the same as the on-toes version.

    All Athletes - We want REAL pushups. The hips should rise in unison with the shoulders and the toes/knees must NOT leave the ground (no rocking). One great way to avoid snaking is to keep your thighs off the floor.

    1-Arm DB Squat Clean- The dumbbell starts on the ground, either outside the foot or between the feet. The athlete grips the handle and lifts the dumbbell in one motion, receiving it at the shoulder, with the athlete's hip crease below the top of the knee (i.e., below parallel). The athlete may receive the dumbbell at the shoulder with the hips above the knee IF the athlete continues to drop below parallel in a smooth motion without pausing or rising before achieving the required depth. The athlete then stands. The rep is complete when the hips and knees are extended with the dumbbell still on the shoulder.

    After the first rep, only ONE head of the dumbbell must touch the ground. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

    The alternative - Athletes do NOT have to receive the dumbbell at their shoulder WHILE below parallel and they do NOT have to receive the dumbbell at the shoulder WHILE continuing to lower to the below parallel position. Alternately athletes may receive the dumbbell, in one motion from the floor, at the shoulder, with the hips in any position if, after receiving the dumbbell, they stand upright with the hips and knees fully extended, maintain the dumbbell on the shoulder and THEN lower their hips to the below parallel position. The athlete will THEN stand and the rep is complete when the hips and knees are extended with the dumbbell still on the shoulder. Think dumbbell clean plus a front squat.

    Front Leaning Rest- In the front leaning rest (i.e., high plank) only the hands and toes are on the ground. There should be a relatively straight line from the shoulders to the ankles. Novice/Masters women may do the the front leaning rest on their knees instead of their toes - it's their choice.

    Dumbbell Variations:
      Intermediate Men: 50#
      Intermediate Women: 35#
      Novice/Masters Men: 35#
      Novice/Masters Women: 20#


    Score 4: Time to Complete
    Add 1 second for every incomplete rep if time caps

  • FLOATER WOD - No Floater WOD for the Mixed Pairs event

  • FINALS WOD

  • There WILL be a Finals WOD for the April 2019 Mixed Pairs event. After the main three WODs are complete the top five Teams in each division will be called to do the Finals WOD. We do not announce ahead of time what the Finals WOD will be. But you can trust that it'll be hard AND it'll still be appropriate for each Festivus Games division. The top three Teams after all the WODs are complete, including Finals, will make the podium.

  • STANDARDS VIDEOS

  • We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications.

  • ADAPTIVE OR PARTICIPATION VS. COMPETING

  • Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it's important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren't verbally calling "No Rep!" even though they will not be counting the reps not done to standard.

  • TIE BREAKER

  • Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event.

    If two Teams are tied after the three main WODs or there's a tie in Finals, then the system looks at the raw score of Score 1 and sees who actually did better of the two.

    But what happens if those two Teams have the same Score 1? Then it looks at Score 2 and so on until it finds the Team who did better – that Team gets the higher placing. It’s all automatic and doesn’t require Hosts to figure out some tie breaker WOD and take extra time on an already long day.

    Some will say “Well ya but, had I known that I would have strategized better.” We feel this way - As an Athlete you should be giving your best for every WOD regardless of whether it might be a tie-breaker.

  • WHATCHA THINK?